What is your day job? - I am VP of R&D at a Biotech company
How did you hear about CrossFit Del Mar? - I heard about CrossFit Del Mar from my husband Jim who told me that his Derby Ref friend, Bobby (coach Bobby!), went to this CrossFit gym and liked it very much.
What is your favorite WOD/Lift? - I like every WOD, but I ESPECIALLY like any WOD with burpees.
What is your favorite skill/movement that you have learned? - Handstand push ups. I like to see the world upside down?
Three things you would always find in my fridge? - Kale, eggs, grapes.
Something nobody knows about me and would find interesting? - I learned how to ride a bike when I was 41. It was not a pretty sight.
Favorite activity outside of Del Mar - Open water swimming, and climbing.
My proudest accomplishment is - Survived Denali
My six month goal is? - Being able to do pull ups and those darn double unders.
If you created a WOD and named it after yourself, what would it be? - A WOD for the Holiday (preferably with loud holiday music playing during the WOD)! 12 box jump overs 11 clean and jerk 10 pull ups 9 snatch and OH squat 8 burpees 7 alternate lunges with BB 6 rope climb 50 seconds rest 40 sit ups 30 HR push up 200 m row and 1 mile run to look for a Patridge in a Pear Tree!
What advice do you have for new members? - Work hard and have fun in class. It?s your time!
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November 2013 Athletes of the Month, Jane Forrester and Caleb-Wood Daggett
October 30, 2013, Jane Forrester, Caleb-Wood Daggett
Athlete of the Month Questionaire - Jane Forrester
What is your day job? I have my own retail business, Chic Street Boutique and I just launched an online business, PetulaPoppy.com. Love what I do and love the artists and creative people I meet.
How did you hear about Del Mar CrossFit? It was close to my house (online search, Thank You Google) and there was a free Saturday class. Bobby was the coach, I had a BLAST and I signed up that day with Esther.
What is your favorite WOD/Lift? I like them all really. I now look at them like this. If (use your imagination here), there were a Zombie Apocalypse and I had to throw/lift people to safety � I know that CFDM has given me the skills to do so!
What is your favorite skill/movement that you have learned? Rope climbs.
Three things you would always find in my fridge .... Coconut milk, eggs, green veggies.
Something nobody knows about me and would find interesting .... I tend to jump in. I went on a Shark Dive in Hawaii (traveling by myself) and I am pretty sure there were NO safety measures taken. But, I got in that cage and had the most AMAZING experience. FYI � that company is no longer in business.
Favorite activity outside of Del Mar .... Traveling � heading to Spain in 2014
My proudest accomplishment is .... Besides my three awesome kids � hmm, can�t top that.
My six month goal is .... To get those *#@$%$#&* double unders!
If you created a WOD and named it after yourself, what would it be? �The Short Stack� 4 Rounds for Time 20 candlestick into a handstand 20 dumb bell Thrusters 400 meter run
What advice do you have for new members? Be kind to yourself because every day you are in class you are making a positive change in your life. It isn�t always easy but it is always worth it
Athlete of the Month Questionaire - Caleb-Wood Daggett
What is your day job? Sales Executive
How did you hear about Del Mar CrossFit? My CEO Trains there.
What is your favorite WOD/Lift? My favorite WOD is Fight Gone Bad it's awesome no Running.
What is your favorite skill/movement that you have learned? The Clean and Jerk.
Three things you would always find in my fridge .... That would be Jelly (for PBT Sandwiches) Cottage Cheese, Severed Heads...
Something nobody knows about me and would find interesting ....I Saved a girl's Life at 6 years old by giving her the heimlich maneuver.
Favorite activity outside of Del Mar .... Hiking-Being with Kids/Animals.
My proudest accomplishment is ....Making a decision to Transform my body and then doing it.
My six month goal is ....215 LBS/ Less than 12% Body Fat/ Fit into 36" dress pants with room to spare. If you created a WOD and named it after yourself, what would it be? 3 Rounds, 5 Min AMRAP 10 PU's , 10 Box Jumps, 10 SDHP, 10 Push up's.
What advice do you have for new members? Know your limits-push yourself, but also listen to your body find that Balance and the results will come injury Free!
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October 2013 Athletes of the Month, Shalu Garg and Chris Lai
October 2, 2013, Mark Marek
Shalu Garg What is your day job? Office Manager and biller/coder for a Pediatrics office
How did you hear about Del Mar CrossFit? It was August 4, 2011 and I was having dinner with my best friend....she was all about the coupon sites (groupon, livingsocial, daily deals, etc) and we were looking up different deals and found one for CFDM I bought the deal, signed up and 2 days later (August 6, 2011) attended the Grand Opening and attempted my 1st WOD....and the rest is history!
What is your favorite WOD/Lift? my favorite WOD?? man that's a tough one...I enjoy them all because they all are something new, something exciting and the ALWAYS kick my butt!
What is your favorite skill/movement that you have learned? I would say any of the lifts we do are my favorite. Strength pieces in general are something I'm a big fan of. Deadlifts, push press, strict press, power cleans....they all are pretty cool!
Three things you would always find in my fridge ?. eggs, cucumbers and Serrano peppers
Something nobody knows about me and would find interesting . I was born in India, adopted, came to the US when I was 3 months old
Favorite activity outside of Del Mar. shabu shabu! haha just kidding (not really though)...hiking, hanging out with friends, beach WOD's My proudest accomplishment is being a member of CrossFit Del Mar for over two years!
My six month goal..to get my double-unders, maybe a strict pull-up and actually be able to do a rope climb.
If you created a WOD and named it after yourself, what would it be? FIrst of all it would be called LULU and it would be ONE round of: 23 lunges, pushups, air squats and sit ups
What advice do you have for new members? It's gonna suck at first...what am I saying...it always sucks but embrace it and learn to love it because it is really really good for you!
Chris Lai What is your day job? I am an engineer working in Sorrento Valley
How did you hear about CFDM? Uncle Google. I transferred offices from Poway and needed a box closer to work.
What is my favorite WOD/Lift? My favorite lift is the full squat snatch. It?s the most technically challenging lift and utilizes the most flexibility. My favorite WOD is Fight Gone Bad.
What is my favorite skill/movement that you have learned? My favorite skill is the simple front rack position. It took me a good 7 months of stretching just to be able to rest that bar in the front rack. It?s kind of ironic though that I hate thrusters and wall balls because those utilize the front rack all the time.
Three things in my fridge? Orange juice, ground turkey, and costco organic salad mix.
Something nobody knows about me and would find interesting. I was born in Colorado and I love to skiboard. Yes, skiboard. It?s like short skis that are around 101 cm long. It?s more closely related to roller skating than skiing is.
Favorite activity outside of CFDM. In the winter it would be skiboarding/snowboarding on the ski slopes or on the surfing during the summer.
My proudest accomplishment My proudest crossfit accomplishment would be finally breaking 300 #?s on the deadlift.
Six month goal: My six month goal would be to string several muscle ups together and increase my xfit total to the ?normal? column on that silly cork board by the boy?s bathroom.
If yo created a WOD what would it be? 500 m row, then 7x EMOM bear complex, then 500 m row. (I like rowing and anything that helps those oly lifts).
Advice to new members: Don?t be afraid to ask for advice on your lifts or movements from the coaches or other members. We?ve all had struggles with movements and we?ve all been at a point where we didn?t know what we?re doing wrong.
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September 2013 Athletes of the month, Vanessa Pothier and Philippe Darvish
August 26, 2013, Mark Marek
CrossFit Del Mar would like to recognize Vanessa as Member Number 1! Vanessa was our very first member - and has been going at it hard for over 2 years!!
Thank You for believing in us Vanessa!!! Kim, Esther, and Mark.
1. What is your day job? Specialist - Corporate Governance & Securities at CareFusion. * translation: Company liaison to our Board of Directors
2. How did you hear about Del Mar CrossFit? Kim �COCO� Bono!!! We worked together awhile back, and re-connected on Facebook. She looked SO strong & fit, that I half-jokingly asked her who her personal trainer was -- and to sign me up. She told me about CrossFit, THEN that she was opening her own box. After a couple of pre-opening WODs with Kimmie at a local park, I was hooked. When you go into the office at CFDM, my check is on the wall -- I was the very first member who signed up!
3. What is your favorite WOD/Lift? Favorite WODs include sledgehammer swings, tire flips, wall ball shots, & TABATA sit-ups. Favorite lift: back squats.
4. What is your favorite skill/movement that you have learned? Double-unders! I received some of the best coaching on my DUs from CFDM members! Cam, Jill, Heba, & Chris -- I am finally getting them thanks to YOU!!!
5. Three things you would always find in my fridge� (i) ghee butter, (ii) eggs from the farmer�s market, & (iii) almond milk
6. Something nobody knows about me and would find interesting� I used to train for half-marathons, and once ran four half-marathons in a calendar year. I completed San Diego�s Triple Crown (Carlsbad, La Jolla, & AFC), then traveled to Oahu, Hawaii to participate in Xterra�s inaugural Trail Running World Championship. The Xterra run was conducted on the trails at Kualoa Ranch and was the most beautiful course I have run.
7. Favorite activity outside of Del Mar� Traveling. Love chatting with �locals� to find great places to drink/dine/shop, exploring historical sites, and playing tourist.
8. My proudest accomplishment is� Ysabelle, our daughter. She is smart, sweet, & beautiful!
9. My six-month goal is� 20 unbroken double-unders and to overcome commitment issues with HSPUs!
10. If you created a WOD and named it after yourself, what would it be? NESSA > buy in: 500m row 3 RFT 50 DUs 8 Thrusters 23 Burpees > cash out: 1.00 mile run 11. What advice do you have for new members? Be consistent. Start with committing three days/week to yourself. Feel good about starting with Sidekick WODs and modifying movements as necessary. Everyone has different strengths & weaknesses -- you will surprise yourself when you discover your strengths and see your weaknesses begin diminishing. Leave your ego at the door to prevent injury. Also leave your troubles at the door so you HAVE FUN! 3�2�1�GO!!! Should you have any questions or would like to discuss, please do not hesitate to reach out. Best, Nessa
What is your day job? Software Engineer
How did you hear about Del Mar CrossFit? From a friend(Scott Brenton)
What is your favorite WOD/Lift? My favorite WOD is Glen because of the challenge and the sense of accomplishment I feel afterwards. My favorite lift is the clean or snatch because of its complexity and the feeling you get when its done right.
What is your favorite skill/movement that you have learned? Double Unders, I just never thought I would be able to do them.
Three things you would always find in my fridge ..... 1. Ground Meat 2. Peppers(Bell and spicy) 3. Eggs
Something nobody knows about me and would find interesting .... When I was a little kid I spoke Spanish, French, Farsi and English fluently
Favorite activity outside of Del Mar .... Golf
My proudest accomplishment is .... Finding a way to balance CrossFit and work while continuing to get better at each, while still finding time to relax and have fun.
My six month goal is .... Get my weight to 195 and my squat above 325
If you created a WOD and named it after yourself, what would it be? Lots of heavy deadlifts, I don't want to suck at a WOD named after me.
What advice do you have for new members? Always push yourself as hard as you can in every part of CrossFit if you really want to see gains. Don't be afraid to take longer and go heavier.
Thanks a lot, Philippe
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August athletes of the month Camille Schenk and Rob Jazmin
July 27, 2013, CFDM
We would like to recognize two inspiring and amazing athletes for our "Athlete of the month for August"- Camille Schenk and Rob Jazmin.
Camille started in our teen program and has made huge strides in CrossFit. Camille has now moved up to our an adult classes and continues to amaze us! Rob Jazmin is not only dedicated but one of the hardest working athletes in the gym. His skills and strength continue to develop and thanks to CrossFit, Rob stopped smoking! Nice work Camille and Rob! Let's see what they had to say when we asked them a couple questions...
Introducing Camille Schenk Camille, what is your day job? I work out of a horse stable in Del Mar, teaching lessons, and leading pony rides and trail rides.
How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift? My dad's business partner did the CrossFit in Eastlake, and she had told us that they were opening one closer to our house. My favorite WOD is the 21, 15, 9 workout, because it's quick but effective. My favorite lift is the back squat because it makes me feel strong.
What is your favorite skill/movement that you have learned? My favorite skill are the pull ups, which I modify.
Three things you would always find in my fridge: 1. Eggs, because they're a great way to start the day! 2. Salad 3. Tofu (I'm a vegetarian)
Something nobody knows about me and would find interesting and favorite activity outside of Del Mar. I love learning different languages and I would love to learn more! My favorite activity is horseback riding, which is also perfect cause it's my job!
My proudest accomplishment is... That I'm in the best shape of my life! I feel so my better about my body.
My six month goal is... To lose my extra weight and be a lean, mean, muscle, machine!
If you created a WOD and named it after yourself, what would it be? Camille: Buy In: 200m run 3 Rounds of 20 Situps 6 Backsquats 15 weighted lunges
What advice do you have for new members? Stick with it! It sounds so cliche but the more times you drag yourself there, the better you'll feel.
Introducing Rob Jazmin Rob, what is your day job? I work as a registered nurse at scripps green hospital and Naval Hospital camp Pendleton.
How did you hear about CFDM? What is your favorite WOD/LIFT? I personally don't have a favorite WOD, I enjoy them all! My favorite lift would probably be hang/power cleans and hang/power snatches.
What is your favorite skill/movement that you learned? It would have to be the muscle up! Ive only done it once, but I WILL get more of them down!
3 things I would find in my fridge.. Chicken breast, beer and red bulls
Favorite activity outside of Del Mar.... I love love love Las Vegas! I do it all, from gambling to the shows, to the vegas night life.... a big portion of my pay checks are donated to the city of sin!
My proudest accomplishment/ 6month accomplishment Getting that 1st muscle up!, and to build on that, my 6month goal is to string 5-10 of them at a time.
If you created a WOD and named it after yourself, what would it be? "THE ROB" would consist of barbell work in a 4RFT format: as heavy as possible (185ilbs/135ilbs) 5deadlifts 5power cleans 5shoulder to overheads..... 50 double unders between rounds.......
What advice do you have for new members? PATIENCE!!!!!!!! cant stress this enough, you have your whole life ahead of you, no need to get shredded/ripped overnight. Patience is key!
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July Athletes of the Month Sandy Sutherland and Brad Castillo
July 1, 2013, CFDM
Introducing our two July Athletes of the Month, Sandy Sutherland and Brad Castillo. For the month of July we are featuring these two athletes and for the upcoming months we'll be looking towards our members to nominate athletes of the month (female and male).
Please e-mail firstname.lastname@example.org who you nominate as athlete of the month for August and what makes them stand out among the rest of our CrossFit Del Mar family. It could be a fitness or nutrition accomplishment, their background, maybe something they did to help another member, etc.
We'll share why they were nominated (who nominated will remain anonymous) and we will share some questions/answers we asked the athlete.
For July we choose Brad because he has made huge strides in fitness and nutrition since he first started at CrossFit Del Mar. He's over 50 and has the work capacity and strength of a 20 year old! Brad inspires us everyday and continues to impress all of us at CrossFit Del Mar. Brad continues to work hard and stays consistent with his daily wods, despite his full time job and his latest addition to his family, twins!
We also choose Sandy Sutherland. Sandy has been with us since the birth of CrossFit Del Mar. She wanted to improve her core and strength. She struggled with doing a pushup on her knees in her intro but was determined to keep working out. We encouraged Sandy and helped her every step of the way in her CrossFit journey. Not only is she doing push-ups, she can also do bar muscle ups, pull-ups, and perform all the olympic lifts with perfect form. Sandy continues to push herself and brightens our day everytime she walks into the box. We are lucky to have Brad and Sandy as a part of our family. Let's see what they had to say when we asked them a couple questions.
Introducing Brad Castillo
Q: Brad, what is your day job?
I oversee all of the important financial affairs of the families that I work with.
Q: Brad, how did you hear about Del Mar CrossFit?
I had just started doing Crossfit at another gym but I found that the class schedule wasn't fitting in with my schedule. CFDM had just opened its doors, and since it was between my office and home, I decided to check it out. Not only did it integrate well into my calendar, but I really fell for the personality of the gym and the people here.
Q: Brad, what is your favorite WOD/Lift?
Although I like Coe, because of its strong emphasis on thrusters (which I'm pretty good at), I think Murph is my favorite. I like it not only for the physical challenge that it presents, but also for what it represents in the WOD's namesake.
Q: Brad, what is your favorite skill/movement that you have learned?
Double unders because it took me so long to become proficient at them. I also like DU's because it's such a perishable skill, requiring constant practice and because there are so many different distinct elements involved in developing a solid technique.
Q: Brad, what are three things we would always find in your fridge?
1. Hot sauce: I have several varieties including Gringo Bandito, which claims to be paleo friendly! 2. A locally brewed craft beer (not paleo friendly): I like to support our local businesses and with so many world class brewers in town there is a lot to choose from. I only allow myself one per week (sometimes two, and always on the weekend), but it's something that I enjoy as I sit down at the end of the week. 3. Several ice packs in the freezer, both at home and in the office!
Q: Brad, what is something that nobody knows about you and would find it interesting?
My favorite activity outside of CrossFit Del Mar is...
I am passionate about landscape photography. I have many very high quality images of some of our nation's most beautiful places ranging from Maine to the Olympic Peninsula, from the Florida Keys to So Cal and many other places in between, as well as abroad. Someday I would like to display them somewhere special.
Q: Brad, what is your proudest accomplishment?
Within Crossfit that would be when I finished in the top 20% worldwide, in my age group, during this year's Crossfit Games Open. I thought that was pretty good especially considering that I had just started to become comfortable with my kipping pull ups just a week or two prior to the event, but I still couldn't string very many of them together.
Outside of Crossfit it would be what great people my children are and the wonderful adults that my teenage daughters are becoming. Although my sons are still very young, they are such happy, sweet little angels and they're off to a good start! Knowing my roll in that is definitely my proudest accomplishment!
Q: Brad, what is your six month goal?
I intend to place in the top 10% in So Cal during next year's Crossfit Games Open (that may be a little more than six months out, but its close enough isn't it?)
Q: Brad, if you created a WOD and named it after yourself, what would it be?
I guess BRAD would have thrusters, double unders, and pull ups. They would go in sets of 3-9-18-36-18-9-3. Maybe we should add pushups too. That would be a beast of a workout!
Q: Brad, what advice do you have for new members?
Be patient with yourself, don't take it too seriously and go slow in the beginning. Remember that you're both mentally and physically stronger than you think you are. Most important; make the most of and enjoy the new friendships that will develop as a result of being a new member here.
Introducing Sandy Sutherland
Q: Sandy, what is your day job?
Senior Accountant at Modern Postcard; I handle the month end close & preparation of financial statements
Q. Sandy, how did you hear about Del Mar CrossFit?
Sign On San Diego 2 for 1 Daily Deal
Q. Sandy, what is your favorite WOD/Lift?
WOD = Cindy, Lift = Push Press
Q. Sandy, what is your favorite skill/movement that you have learned?
Kipping Pull Ups
Q. Sandy, what are three things that we would always find in your fridge?
Avocado, cherry tomatoes & extra lean turkey burgers w/ lettuce. Also, I always have lots of bananas in my fruit bowl.
Q. Sandy, please tell us something nobody knows about you and that we would find interesting?
Paul & I have traveled to 11 different countries together; England, Ireland, Scotland, France, Italy, Switzerland, Monaco, Jamaica, Tahiti/Manihi, Belize and Mexico. My dream is travel to Australia & New Zealand and see Milford Sound.
Q. Sandy, what is your favorite activities outside of Del Mar?
Walking BeeGee (dog), hiking, going out to breakfast & Harley rides
Q. Sandy, what is your proudest accomplishment?
Kipping Pull Ups
Q. Sandy, what is your six month goal?
Proper muscle up & string double-unders together
Q. Sandy, if you created a WOD and named it after yourself, what would it be? SANDY Buy In: 2 Rope Climbs 3 Rounds 5 Pull Ups 10 Push Press (65/95) 15 KB Swings (35/53) 20 Walking Lunges
Rope climbs & pull-ups, because after much work, I can do them! Push Press because it is Paul's and my favorite lift. KB Swings, because they & WB sit-ups are my favorite CF moves. Lunges are NOT my favorite, but every time I do them, I am sore in the right places (glutes & hamstrings) which make lunges so rewarding!
Q. Sandy, what advice do you have for new members?
I was amazingly out of shape when I started CF. I spend 50+ hours a week sitting at a desk or commuting to work and I used to struggle go to the gym 2-3 times a week. In the beginning, I was petrified of the WOD before class & would tremble thinking about it. I couldn't do an air squat, pushup or jump on a 12 inch box more than 7 times without gasping for air for a minute. I had never picked up an oly bar in my life. The 1st time I did wall ball shots was a disaster; I couldn't break parallel, my bad knee caved in horribly, I completely missed the wall, I was nowhere near the 1st red line and I couldn't catch the ball. I was quite certain WBs had been created by the devil, since they were the most difficult and frustrating thing I had ever done to that point. Little did I know, WBs were just the tip of the iceberg. I wanted to quit after EVERY class & I cried (which I am not known for) on my way home after 2 WODs including squat a ton; which I couldn't finish and only did 2 rounds. That WOD still scares me!
However, I am VERY frugal and since I prepaid 2 months, I was determined to get my money's worth. I went to CFDM as frequently as my epically sore body would allow and I pushed myself harder than before. I promised myself I could quit after 3 months, but I had to see what I could achieve in that time. The results after 3 months were all I needed to convince me to sign up for a year. Each improvement I made, looked like baby steps on the outside, but to me I climbed a mountain. In the meantime, the members of CFDM & the trainers saw my struggle and supported me through the journey. In particular, Chrisanna, held my hand through every terrifying step and told me I was doing well which is exactly what I needed to keep going! She carefully walked me through on-ramping; for 2 months and ensured I had the confidence to try regular classes, before giving me the push to move on.
Given my story, my advice to new members who struggle is if you stick with it and push yourself, you WILL see the results you want. It will NOT be easy & may be the hardest fitness thing you have done. After almost 2 years of CF, it still is NOT easy, nor will it EVER be. CF is not for everyone and there are many great sports and fitness out there, but give CF a 100% commitment for 3 months, see what results you achieve and if you love it, go for it! Lastly, being a games athlete is not for everyone, set your own goals for your body type (keeping in mind historical injuries and avoiding new ones) to be in the best possible shape for you.
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June 19, 2013, CFDM
Hey CFDM Athletes,
The next two weeks will see a slightly different structure than our traditional programming. We will ease off the first week and perform a few diagnostics on the second week.
The week of June 24 to June 28 we will be turning the clock off. The percentages and loading will be lightened. This is a deloading week where we dial back the intensity. We ask you take advantage of this to focus on form in the WODs and don?t worry about speed. Additionally, don?t add intensity outside of crossfit (unless this part of your weekly schedule) and allow your body to rest. Also, try and let this be a restorative week for mind as well this week.
The week of July 1 to July 5 we will be testing. We will use various metrics to assess weight strength, gymnastic strength, and metabolic conditioning at various time domains. Please do your best to make it Monday as this will be the hardest day to make up in the testing. The purpose of this week is to better understand our basic capacities, for you individually, the coaching staff, and where we sit as a whole. If you are unable to make it the whole week or a 3x a week athlete, to get the broadest testing, the recommended days are: Monday, Friday, and either Tuesday or Wednesday. But if you can attend all four days of testing, this will be ideal.
Lastly, make sure you record your results for the testing week. After all, retesting doesn?t mean much if you don?t know whether your improved or not. To aid in this effort, we will be adding a log book (or binder) where you can record your numbers. This will be kept at the gym.
We realize these two weeks are not going to be the most exciting nor challenging wods you have faced, but they serve two very important roles in world of training. After all you are all athletes in the sport of fitness, competing against yesterday?s version of yourself. So let?s better train like one.
-The CFDM Team
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Skill of month for June is Muscle Ups
June 6, 2013, CFDM
Almost everyday we see a member after or before class working on the muscle up. One way to feel more comfortable on the rings is to play on the rings. You don't necessarily even need to go through the progression of the muscle up. Jump up on the rings and play! Swing back and forth, pull yourself up in dead hang position or jumping motion. An important element of getting your first muscle up is feeling comfortable on the rings. If you don't feel comfortable on the rings, you will tighten up and not be able to focus on the skill work.
For the month of June, we would like to see more members playing on the rings. Try the false grip and try a couple progression elements while you get used to feeling more comfortable on the rings. We will show in class and after some fundamental movements to help you succeed in your first muscle up. It's like riding a bike...once you get your first muscle up, you'll be able to keep doing them. It's all about getting that first muscle up and feeling comfortable on the rings. So, let's have some fun this month working on the muscle up!
Here's a great video on muscle up technique and transitions. A little different from other videos we've seen from headquarters in the past. Enjoy!
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Skill of month for May Handstand Walks
May 3, 2013, CFDM
A big thanks to all of our members that helped out at our CAL League Competition on April 27th! We had so much support from our CrossFit Del Mar family with setting up, judging, score keeping, and helping to keep the event moving. Congratulations to all of our members that competed! The energy between the CrossFit open, CAL League competition, and Poway competition on May 11/12, has been incredible! We are excited to see all the amazing progress in our members fitness and strength! Let's keep it up!
For the month of May we will be focusing on Handstand walks and Assisted Handstand walks. We know turning yourself upside down is a bit scary, but we hope to make it less scary and help you along with this skill. Only way you'll get it is practice!
Be sure to check out this great video on the handstand walk. 3, 2, 1 Go!!
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April 6, 2013, Matt Grimm
Does this sound familiar?
You wake up and eat hunched over your bacon and eggs or for those hesitant to hop on the paleo train your cereal or oatmeal. You drive to work crouched over the steering wheel. Spend your day arched over your desk taking calls and at the keyboard. Then come to crossfit, spend 5 to 15 minutes warming up, and you wonder why you can't get your chest up and shoulders back for a deadlift, why you can't get your elbows up for a front squat, or why you can't keep your chest up on a squat.
Well, as you probably picked up on, I described living in a curled position where your shoulders and lats are becoming "glued forward". You might have also noticed all the sitting while leaning forward where your hip flexors are becoming acclimated to this shortened position. The fact of the matter is if you are living in a less than favorable (or dare I say poor) position, then stretching (elongating your muscles) before a workout isn't going to fix all the restriction you impose on your body's joints and soft tissues. Additionally, in your 1 hour at crossfit, it's hard to correct the 23 hours you spend in a broken position.
By now you might be starting to wonder what you can do to correct this movement pattern. Well the best thing you can do is live in a better position. 1. Activate your glutes and abs in your daily life whether you are walking around or sitting in chair. 2. Keep your shoulders back. 3. Maintain a good lumbar curve.
Or simply put, keep yourself "organized" is a fundamental component to good mobility. Additionally you can mobilize your thoracic spine (T-spine), hips, and other muscle groups often times with nothing more than 3 lacrosse balls (1 single and 2 taped together). (You can go through your couch cushions and wrestle up enough change to buy 3 lacrosse balls and tape.) I'm sure you can find 10-15 minutes each day to work on mobility drills. These usually involve compressing a muscle or muscle group and working for a range of motion.
Not sure how to mobilize? Ask your coaches or simply go to moblilitywod.com and search what's tight and K-Star (Kelly Starrett, DPT) will probably have a video on it and guide you through some mobility drills. Don't want to go through the hassle of finding lacrosse balls? Arriving just 15 minutes early to class and work on mobility and no, casual foam rolling while having a conversation does not count as mobility.
Crossfit Del Mar let's reclaim good position, achieve better form on movements, and see some PRs!
- Coach Matt
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April Skill of the Month - Pull-ups
April 2, 2013, CFDM
When I first started Crossfit nearly 5 years ago, my one and only goal was to be able to do a dead hang pull-up.
CrossFit focuses on functional movements and a pull-up is definitely a functional movement. I would lay in bed and think about how cool it would be if I could pull my own body weight up. I would ponder the idea...what if I fell, say off a ledge of a cliff or building and I couldn't pull my own body weight up? Would I just fall to the depths below?! What if even worse, I needed to assist my kids in a life or death situation and I couldn't pull them up up to safety? With this in mind, I was determined to be able to do a pull-up.
With the help of my coaches, consistency, and determination, I was finally able to do a pull-up. It took me about 7 months to do one. Then, of course I wanted more. With one pull-up under my belt, I was able to do more then learn how to do kipping pull-ups. Funny thing about CrossFit, as soon as you achieve your goal, you immediately set another goal, it's almost never ending. I guess that what makes CrossFit so fun! Not only are you improving your fitness, you are also continually improving functional movements. (You should see me move furniture or carry in groceries!)
For the month of April we will be focusing on the pull-up. We want to be sure all of our members can pull themselves up if they are about to fall off a cliff! We will practice strict pull-ups (dead hang), butterfly, kipping, and all sorts of modifications to help our members to achieve their pull-up goal.
If you think for one moment, you'll never be able to pull yourself up, think again. You can and you will! We have a long list of members that could not do a pull-up of any kind and thought the same thing. Now, they are dong several in a row over and over again in workouts. It might take a little time, but CrossFit Del Mar is here to help you!
Here's a great video from CrossFit headquarters and Kelly Starrett on the mechanics of the proper pull-up. Enjoy! Coach Chrissy
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March Paleo Challenge and Double Unders is skill
March 1, 2013, CFDM
CrossFit DelMar Spring Paleo Challenge Begins March March 1st! Our skill this month is double unders! Let's do this!
We are going to use a different format for this year's Spring Paleo Challenge. We will not be doing a weigh in or body measurements this time.
Each person participating is required to run 1 mile (time notated), 2 minute max pull-ups and 2 minute max push-ups. This will be done in beginning of paleo challenge and end. The difference in making your second time better will be used as a tie breaker in this competition.
Each participant will have a "buddy". You will be set up with somebody who works out at same times. You support each other and the team with the most points and best time improvement on mile run/2 min maxes wins!
There is a $10 participation fee and must be paid before the challenge begins. Please pay the manager on duty.
We will take a before and after photo. (will not be shared with anyone other than cfdm staff)
Your name will be posted on the board for everyone to see the points and who is participating.
Each day will be listed on the board and the following points will be noted. (The member notes the points, honor system) 3 points Paleo all day with no cheating (you cheat no points!!) 2 points for coming into the box and wodding (trainer that day confirms) May the best team win!
Nutrition lecture goes this Saturday, March 2nd, at noon. Dr. Devin Shea will be speaking in the Family Room. We will also be posting links to some great recipes! Please share your favorite recipe under comment section.
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February Skill of the month - ROWING and RUNNING
February 1, 2013, CrossFit Del Mar
Are you ready to become an even better rower and runner?!
If so, you are in luck...we have two skills for the month of February, rowing and running.
We will be taking our members through all kinds of fun drills to help improve their running and rowing. We found over the years most crossfitters hate to run. Running should be thought of as the "break" in the workout. When you don't run properly, you can cause injury to your body. Everything from shin splints to ankle issues. We will be embracing the figure four running style recommended by Brian Mackenzie at CrossFit Endurance. We want you to get excited when you see running in the workout of the day and race to the CFDM!
Rowing is another part of crossfit's metabolic conditioning program and if you don't row properly, it can suck the life right out of you during a workout. One of the of the most common mistakes in rowing is people pull more with their arms than their legs. It's a simple three step process... push off with your legs (arms straight/hips closed), when legs straighten open your hips, then finish with the pull of your arms. As soon as you bend your arms you start to lose your power. Sound familiar? Rowing is similar to the power clean, drive with your legs, open your hips and finish with your arms. We have a long list of drills to help your rowing become even more efficient. One good one is rowing without the straps and really focusing on the leg drive and keeping your heels down.
We are going to have a lot of fun in February with these skills. Check out the video below from Brian Mackenzie and let's see everyone become better rowers and runners in February!
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January Skill of the Month - BOX JUMPS
January 2, 2013, CFDM
January's skill of the month is mastering the box jump. The box jump is simply jumping up onto a box. We'll help you with the most efficient way to perform the box jump and increase the number of max reps. Box jumps are a great low impact exercise that helps increase your vertical jump, helps strengthen your legs, along with improving balance and agility.
Top 5 box jumps tips:
1. START SMALL: If you have never performed a box jump before, it's best to start with the smallest box offered or modifying the box jump by stepping up onto the box.
2. LAND LIGHT: When landing on the box, don't slam down onto the box. Box jumps are designed to be a low impact exercise. There are no benefits to a hard landing. Land softly and quietly on the mid-foot, rolling into the heels.
3. LAND ON TOP: After landing lightly onto the top of the box, please make sure that your feet are nicely positioned on the box. You don't want only your toes or the balls of your feet only hitting the top of the box, because it increases your chances of completing the box jump. There is nothing worse than not making the box jump and your shin slamming against the edge of the box. This can be extremely painful and it's nothing you want to experience. Be sure your feet fully land on the top of the box.
4. OPEN HIPS: When jumping up onto the box, be sure you open your hips at the top of the box.
5. JUMPING OFF BOX: Think of the beginning of the box jump starting from the top of the box. Instead of jumping up on the box, try popping off the box and as soon as you hit the ground, use the momentum to launch yourself right back onto the box. This is a great efficiency tip, which is covered nicely in the video below.
Please watch the video below, Matt Chan with CrossFit Headquarters does a great job breaking down the box jump. We look forward to helping our members tap into that explosive power each and every one of us has to master the box jump throughout the month January!
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December Skill of Month is ROPE CLIMB
December 2, 2012, CFDM
Is everybody ready to get their rope climb in the month of December?! Our skill of the month is rope climb. If you already have your rope climb, you will be working on different rope climb techniques, climbing the rope in a L-sit or not using your legs at all. For those who are just starting out, we'll have all kinds of great modifications for you to help you achieve reaching the top!
Here are a couple rope climb tips and please watch the video below. It's a great tutorial on how to rope climb from Crossfit Headquarters.
CrossFit Rope Climbing Tips 1. Use your legs and let your arms do minimal work. 2. Use the dominant leg to wrap around the rope, and the rope is secured by stepping on it with the free leg. 3. Use the rope as a ladder, stepping up the rope. 4. Look at your feet if you need to when you climb. Helps save time from losing or trying to find the rope. 5. Wearing the right shoes is very important. Shoes that have slick edging are not good. Only shoes are unbelievably easy because of the edge of the shoes are so hard and the latch onto the rope. If you are really struggling, you might want to rethink the shoes you are wearing. The trainers will help you determine if the shoes you are using will make this skill easier or more challenging. 6. Chalk up...it helps! 7. Long socks and long shorts or leggings is a must. Otherwise you will get nasty rope burns. Proper clothing is a must. 8. If you feel like you can't make the top, don't try. Going up a short distance during your practice sessions is great. 9. Don't let go of the rope.
Let's do this! 3, 2, 1 Go!
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HANDSTAND PUSH-UPS! November skill of the month.
October 31, 2012, CFDM
Our skill of the month for November is handstand push-ups. We'll be building a core strength piece into our mobility warm-up throughout the month to help our members build stronger core strength so they can perform the handstand push-ups or handstand holds better than ever. If you are not comfortable doing a handstand against the wall, we'll set you up with a box to build on your strength and comfort level of being upside down. If you've never done it, we know, it's an awkward feeling and we'll help you get over that hurdle.
Practice, practice, practice! One of the best things about handstand push-ups is that you can practice these at the gym and at home too! We've found that over half our members say they can't do handstand holds, not because they aren't strong enough, it's because they are afraid of kicking their feet up against the wall and holding themselves up. We promise you, that big brick wall we have in our gym isn't going anywhere!
A true RX handstand push-up is only legit when your head touches the floor. Another way to perform a RX push-up is using an abmat with two plates on each side of the mat and your head compressing the mat. We'll show you and you can try all kinds of different modifications to excel at the handstand push-up. For those of you that are just an inch or two away from your head touching the floor, we'll be sure you have it by the end of November. We hope to see lots of members RXing the handstand push-ups!
Please take a look at this video by Chris Spealler. This video has a lot of great efficiency tips. You may find out that with a little correction in your hand positioning and placement of your head, that your head touches the ground a lot easier. Let's do this! 3, 2, 1 GO!
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October Skill is MUSCLE UP!
October 2, 2012, CFDM
In the gymnastic certification, the head gymnastic/crossfit coach stands by a set of rings, in front of a room full of crossfit trainers and demonstrates the muscle up. When he's done, he says, "When it comes to gymnastics and the muscle up, there's something here that all you crossfitters need to know...the muscle up is simply the way gymnasts get up on the rings!"
There is a long list of skills that us crossfitters continually work on. The muscle up is definitely in the top 10 of coolest and most difficult skills to tackle.
In August we focused on pistols and we saw so many members learning and performing unassisted pistols in August. September we focused on pull-ups, kipping, chest to bar, and butterfly pull-ups and again we saw members of all ages (including our teens) master these moves. This month we expect to see a lot more members get their first muscle up! Don't worry, we'll be videoing these successes and posting them on our Crossfit Del Mar facebook page.
We have 30 days to help our members with each the individual movements required and progression of the muscle up. Therefore, some of you will continue to work on your deadhang, chest to bar pull-ups and ring dips. Once these movements are mastered and for those who already mastered these moves, we will focus on the false grip and progression of the muscle up. We have lots of exciting and fun ways to show our members how to do the muscle up and we guarantee several of you are going to get it!
Please take a look at the video below. This is a fantastic video by Carl (gymnastic wod) on a transition of the muscle up that we will be using throughout the month.
Who's ready to conquer the muscle up?! Let's do this!
Well like they say in show business... It's a wrap! And a successful one. CFDM had 50+ attendees this past weekend at the Level 1 trainer course presented by CrossFit HQ and what a weekend it was. The cast, the characters, and the energy was amazing to say the least. Not many boxes can say that the founder of CrossFit... yes, Greg Glassman, opened the course by a short brief about CrossFit's current status, the future, and reiterating CrossFit's mission and contribution to society. We are proud to be part of it and share it with you.
We also had Dave Castro show up. Who is Dave Castro? He is the Crossfit Games Director; the one that turns "the hopper" and puts together the events for the CrossFit Regionals and the CrossFit Games. So we had some heavy hitters on our "box" this weekend.
The crew of facilitators was unbelievable. They came from places as far as the Netherlands, some local to CA, and others from the East Coast. And all had something to say about what a nice place we have. One of the coaches was Andrea Ager who is a professional CrossFit athlete who had a couple of top five finishes in this year's games events. The rest of the crew have years of experience in CrossFit with different fitness backgrounds, and all have a passion for what they do. The participants were from all over the US. One of them drove 18hrs. from Mexico to make it! Talk about desire.
It was such a fun group. The HQ staff were really invested in the learning process and "down to earth". It was so much fun to see them WOD during the lunch breaks and hang out on Saturday at the end of the day. I heard that someone from the CrossFit del Mar staff was dancing some salsa with one of the HQ staff... Hmmmm. Give you a hint... The name rhymes with Esther. Oh, and the HQ staff member that she was dancing with is from the Netherlands! Don't ask me how the salsa music made it to the playlist.
There was so much work that went into this effort. Hats off to Mark, Esther, Kim, Chrissy, Jess, Matt, Bobby, Jen, Chris, and everyone that had a piece in the success of this event. Now we take all this knowledge to make us better trainers and give you the level of service and commitment that you expect from us. Stay tuned for more exciting stuff coming up.
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CrossFit Level 1 Trainer Course
September 15, 2012, Manuel A. Colon-Perez
CrossFit del Mar is excited, more like thrilled about the great opportunity to host the CrossFit Level 1 Trainer Course presented by CrossFit Headquarters. As you know this event will take place next week Saturday and Sunday, September 22 & 23. There will be NO class both days.
We expect to have approximately 100 participants. Some are from CA, others may come from out of state. Just to give you an idea of how popular this certification course is... When CFDM signed up to be a host the course filled within 48 hours! I counted 94 courses all over the United States alone of which 67 are sold out; that's 71%... Whao!
The growth of CrossFit is exponential. There are trainer courses in Canada, Europe, Australia, New Zealand, Asia, Africa, Central and South America.
The Level 1 Trainer Course is an introductory course on CrossFit's methodology, concepts, and movements. The course includes classroom instruction on: CrossFit's conceptual framework, CrossFit's foundational movements, programming to optimize training results, and nutrition strategies to support fitness.
We want to provide you the most qualified coaches with a wealth of knowledge and experience to support your fitness goals. I invite you to click on the link below to see what happens during the course.
CrossFit is an open source community... What does this mean? That we share our knowledge with the world.
Days, months, and even after years of crossfitting, if anxiety still sets in prior to a crossfit workout, please keep in mind you are not alone!
How is it that we all still get a little anxious before crossfitting?
It's because every crossfit workout you do is a competition. It's a competition with yourself both mentally and physically, not to mention the fact you're competing alongside your peers. Every time you walk through the door at CrossFit Del Mar, you are a competitor and an athlete ready to take on the challenge!
Here's a a couple fun tips that we've come up with to help you become an even better athlete:
1. Sometimes the biggest challenge is going to CFDM. There's probably a million other things that you should be or need to be doing. Just by being at CFDM to workout, you've already succeeded!
2. Really focus on stretching and warming up. This step must be taken very seriously to avoid injury and perform at your highest potential.
3. Look closely at the WOD (work out of the day). Build up your confidence by thinking about another wod you did that was harder and even more challenging. You know you can do this and go into with the mindset that you've done harder and YOU GOT THIS!
4. During the wod, pace yourself! Pay attention to your breathing. If you start breathing too hard, slow down a bit, but don't stop...keep moving and breathing. Simple but crucial advice.
5. Don't worry about what everyone else is doing. Focus on your own efficiency, form, breathing, and pace. Get into a zone, your zone.
6. When the thought comes into your head that you're done and you're ready to quit, quickly dismiss it and go harder!
7. When things start getting really uncomfortable, just know it probably feels the same for everyone else and again, push through it, it will be all over soon.
8. If you need to catch your breath, don't put your head down and hunch over. You are mentally and physically giving your body the message that this sucks and you are losing control. When catching your breath, stand tall, breath, and keep moving.
9. When the wod is over, be proud of what you accomplished. Turn your attention to your fellow athletes, cheer them on and show your support. Stretch out together and enjoy the adrendaline rush you all just experienced and enjoy the cool down.
10. Each workout is a competition and every workout you complete, you already won! Stay consistent with your workouts and maintain a healthy/clean diet.
Additionally, here's a couple of our favorite quotes that can easily apply to you as CrossFit athlete...enjoy!
One shouldn't be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it. - Oksana Baiul, Olympic Gold Medalist Figure Skater
What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau
If you're going through hell, keep going. -Winston Churchill
I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
Most people never run far enough on their first wind to find out they've got a second. -William James
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CrossFit Del Mar Paleo Challenge!
May 22, 2012, CrossFit Del Mar
What is Paleo?
The word "Paleo" derives from the Paleolithic era. Eating Paleo simply means eating the way our bodies were designed to eat back in the Paleolithic era (some people even call it the Caveman diet.)
Paleo consists of eating lean unprocessed meats (wild caught or grass fed preferred), fresh vegetables & fruits with some nuts & seeds (raw preferred) and EXCLUDES grains, dairy products, legumes, sweeteners, and processed oils.
There's tons of research online about eating Paleo. We highly suggest you research it and consult your doctor to be sure it's a good nutritional choice for you.
Bottom line is, if you want to lose fat, gain muscle, increase your energy, and feel better. . . Paleo is worth a try. Choosing to eat Paleo will eliminate anything and everything processed from your diet (yes, that includes alcohol).
How does the challenge work?
1. SIGN-UP: E-mail email@example.com to sign up. This is the only way to sign up and the cut off is May 31st at 1:00 p.m.
2. COST: $10 cash to participate, money is due by May 31st.
3. ASSESSMENT: Between May 22 and May 31st 1:00 p.m. you will need to be weighed and body fat will be measured in the presence of one of the CFDM staff and you will need to complete the Helen WOD for time.
Helen WOD is 3 rounds for time: 400 meter run, 21 KB Swings (35/53), and 12 pull-ups. This WOD will be modified as needed.
You can do the Helen Wod in place of any scheduled WOD at on of our preset class times between now and May 31st. You will still warm up, cool down, and do strength piece with class, only substituting out the scheduled WOD for that particular day.
4. EAT PALEO: You will eat strict Paleo for 30 days. That's right we don't have any cheat meals or days built in. Dr. Devin Shea will be conducting a paleo presentation on what Paleo is and answering all your questions on Saturday, June 2nd at 11:00 a.m. at CrossFit Del Mar. If you haven't heard Dr. Shea speak before, you won't want to miss it.
Here's the KICKER...The trainers are on the hook for your success!
TEAMS: After our very strict cut-off of 1pm on May 31st, we will put all of the Paleo participant's names into a hat and each trainer will draw a name. Each trainer will then have a team they are responsible for.
ON THE TRAINER: It's the trainer's responsibility to you successfully completing the 30 day challenge. The losing team's trainer will be the one that pays for you not succeeding. Our list is growing, but so far the losing trainers will scrub the gym wearing their favorite super hero costume and teach two days in costume....
The trainer will do whatever it takes to help you succeed. We will be at your disposable for questions, recipes, list of what to eat and not to eat, and most importantly talking you out having that bite of cake or drinking a beer!
WINNER: The winning team will be determined by a highly sophisticated scoring system. Well not really that sophisticated...Each team will have a combined score of four categories; percentage of weight and body fat lost, percentage of improved Helen time from doing Helen pre-paleo and post paleo challenge, and the point system. We will also have one overall winner that will win $$$!
POINT SYSTEM: For every bite of non-paleo food or drink (sip), that has a point value of 5. It's an honor system, if you take a non-paleo bite you must notify your team leader/trainer. Trainers will not share how many points their team is incurring until it's over.
3, 2, 1 Go Paleo! Sign up today!
Please contact Chrisanna with any and all questions. firstname.lastname@example.org
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Strength Training- It really WORKS!
March 11, 2012, CFDM
The idea of lifting heavy weights may not appeal to you, because you might thing if you lift heavy you will look like the incredible hulk. But, if you look at the top CrossFit athletes (male and female), they do not resemble the incredible hulk at all. They're not only incredibly strong, they have bodies that most people only dream about.
HOW do you get stronger? For those of you think that the people you see fit and strong are due to either just good genetics or maybe some magical pill, I'm sorry to disappoint you. Building lean muscle mass takes work. The good news is that it doesn't take as much as you think. As long as you eat well, get plenty of sleep, and you are consistent with a strength training program, you will get stronger. Sound easy? It is!
There are thousands of different strength training programs. We decided to implement the linear progression strength program into each of our classes. The neat thing about strength training is that everybody has a different starting point and by doing this we found out immediately where that was for each person. We do this by showing our members the proper technique with a PVC pipe. Everybody can lift a PVC pipe, so this is always the best place to start! Some stay with the PVC pipe for awhile and gradually move into the PVC pipe filled with sand or metal rod. Others may start with a barbell and weight.
Next, we stay consistent with several movements, such as bench press, back squat, shoulder press, and deadlift. Consistency in strength training is vital! Our members would do 3 sets of 5 reps of one of the movements depending on the day and where they were in the linear progression.
As of this week, we implemented a new strength training program called, "The Wendler Program". Jim Wendler is the creator and author of "The Simplest and Most Effective Training System to Increase Raw Strength". I just looked up a photo of him and by the way I just found my incredible hulk! Jim is a three time letter winner at University of Arizona (football) and has squatted 1,000 lbs in competition according to his website www.jimwendler.com. We are on the first week of his strength training program after several weeks of a very success linear progression program.
How can we say the first strength training program we implemented was successful? Here's HOW...
Following along with the Wendler program, the first thing we do is find each of our member's 1 rep max (what's the most the can lift, keeping perfect form). Most of our members have never lifted anything before or if they did, it most certainly wasn't a couple hundred pounds.
The last couple nights at CrossFit Del Mar have been amazing!
All of our members are putting on lean muscle mass and getting strong! We have a wide variety of ages, anywhere from the age of 5 (who don't lift yet) to over 65! Some of our biggest highlights are seeing members that struggled with a push up just deadlift 135 lbs with ease, or a hard working dad of teens deadlift 305 lbs, or our ladies who never lifted any weight deadlift 215 lbs. All ages getting stronger. We look forward to staying on track with the Wendler Program and watching our members get stronger.